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To Train Harder, Have More Fun

Recently I started coaching a professional ultrarunner who was on top of the world a few years ago but has struggled lately. Recognizing that her mind was the main source of her struggles, she reached...

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Improve Your Uphill Running With Step-Ups

You probably know that strength training increases your running efficiency and durability. The step-up is a strength exercise that belongs in your strength program for several reasons. First, running...

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How Should My Workouts Feel?

Training plans are filled with instructions to run at threshold, VO2max, steady state, cruise, marathon pace… the list goes on. Even if you know what these terms mean, there is still the task of...

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5 Simple Workouts To Build Speed For Trails

Summer is here, and that means one thing: the start of a new training season. If you haven’t already started incorporating speed training into your regimen, now is the time—it’s the best way to get...

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Science Says Hill Repeats Will Make You A Better Runner

While hill repeats have been a staple on the workout rotation for runners for decades, there actually hasn’t been much academic research on the training practice until relatively recently. A slew of...

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Back-to-Back Long Runs and Workouts: Next-Level Training, if Done Right

The first rule of running training is that you don’t overdo hard workouts. The second rule of running training is that you don’t overdo hard workouts. The third, rarely talked-about rule of running...

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Train To Improve Speed, Stride, and Stamina—Without Burnout

Long ago, runners and coaches learned that intense speed work (VO2 Max workouts like 400–800-meter intervals at 3,000-meter pace) and anaerobic training (lactic acid-producing workouts like 300-meter...

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Build Mental Toughness and Running Economy With This 5K Workout

Does the thought of running a 5K take you back to high school and make you immediately want to stop reading this? Here’s a chance to redefine your relationship with your speed. Exploring your 5K effort...

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Hillygoat’s Hills

Hillary Allen loves her some hills. So much so that she’s earned the nickname “Hillygoat.” Allen is a self-proclaimed science nerd, a teacher, a professional and is the 2018 women’s champion of the...

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Why You Should Jog the Recovery in Interval Workouts

I used to train with a group that spanned the spectrum from milers to marathoners, all at a similar competitive level. For large stretches of autumn and winter, we could all train together in some...

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Workout Wednesday—Will Fisher’s Heat Training for Western States 100

Will Fisher, 47, of Basalt, Colorado is thrilled to be training for this year’s Western States 100 Endurance Run. Fisher is a pastor in the Episcopal Church, a family man and “a serial dog petter.” At...

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One-Hour Workout: Hills + Tempo Run

Like many of you, at this time of year I’m just looking to hold on to some fitness as race season wraps up and we move toward the off-season. I am looking for workouts that are more about variety than...

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